Unicorn Daily Challenge
On the 2:30 x 6 Sets:
3 Front Squats + 6 Back Squats
Set #1 – 70% of 1RM Front Squat
Set #2 – 73% of 1RM Front Squat
Set #3 – 76% of 1RM Front Squat
Set #4 – 79% of 1RM Front Squat
Set #5 – 82% of 1RM Front Squat
Set #6 – 85% of 1RM Front Squat
21 Calorie Bike, Row, or Ski Erg
7 Wall Squats (Video)
15 Calorie Bike, Row, or Ski Erg
5 Wall Squats (Video)
9 Calorie Bike, Row, or Ski Erg
3 Wall Squats (Video)
Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 Stiff Legged Deadlifts
“Hot Sauce” Part #1
AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (75/55)
Rest 3:00
“Hot Sauce” Part #2
AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (95/65)
Rest 3:00
“Hot Sauce” Part #3
AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (115/80)
Rest 3:00
“Hot Sauce” Part #4
AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (135/95)
Each part is scored independently. Score is total overhead squats.